Comparing Nutrients in 5 ounces Cookies, chocolate, made with rice cereal VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate, made with rice cereal	3%	40%	57%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	21.5% 624kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	28.3% 27.4g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	42.3% 0.68g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	79% 57g	18.4% 13.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	35% 13.3g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate, made with rice cereal	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	44% 3.53mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.4% 136mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	9.46% 322mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	48% 26.5μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	60% 900mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate, made with rice cereal VS Crackers, whole grain, sandwich-type, with peanut butter filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate, made with rice cereal versus 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate, made with rice cereal vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 5 ounces of Cookies, chocolate, made with rice cereal have 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and more Vitamin B12 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.8 times more Vitamin B3, 3.1 times more Vitamin B9 and 1.3 times more Vitamin E than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling provide similar amounts of Vitamin B1 and Vitamin K per five ounces.
• 5 ounces of Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin B12
• Both Cookies, chocolate, made with rice cereal as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate, made with rice cereal vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.7 times more Copper, 2.8 times more Magnesium, 2.7 times more Phosphorus, 1.5 times more Potassium, 2 times more Selenium, 3 times more Sodium and 3.1 times more Zinc than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate, made with rice cereal have 2.5 times more Saturated Fat and 4.3 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 5 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 3.1 times more Omega 3, 1.4 times more Omega 6, 5.9 times more Fiber and 4.4 times more Protein than Cookies, chocolate, made with rice cereal.
• Both Cookies, chocolate, made with rice cereal and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.